Couch to 5K Expertise Please!

[lifeverlasting78]

I'm looking for some rotation advice from those who have done, or are doing, the Couch to 5K program. Also, runners in general feel free to chime in please!

I am wondering if I'm doing too much cardio/other workouts in addition to this program. Lately I've been a bit run down and I know that ultimately I need to do what feels right for my own body, but I would just like some ideas as to how others who have done this program, or run in general, follow rotations.

Here is my rotation for the month of July (I actually started the last week in June so I am into my 3rd week):

M- C25K walk/run + Muscle Endurance
T- (casual to brisk) Walk 3-3.5 miles + any Turbo Jam Cardio
W- C25K walk/run + Pyramid Upper Body
Th- (casual to brisk) walk 3-3.5 miles + Pyramid Lower Body (or Butts & Guts)
Fri- C25K walk/run + Bootcamp
Sat & Sun: OFF

I really love walking with my dog so I don't want to give up just casually walking her on Tues & Thurs, but is that too much? (She also runs with me M/W/F ) Also, I love endurance/circuit workouts and they work really well for my body, which I why I decided on the Intensity Series for this month. It's unlike any weight work I've done in a while so I wanted to shock my muscles. I'm having good continued results, just really tired lately.

I am on Week 3 of the C25K version I am following (I started a few months back but had to stop and re-start), so I am currently walking 3 minutes and running 2 minutes, repeating that cycle 4 times. I'm not running that much yet. I would imagine as the weeks go on and I run farther, I will have to adjust my workouts?

Thanks in advance for reading my novel, LOL, and for any advice!

PS- For those who remember and commented on my "sneakers" thread, I ended up getting Asics for running and I LOVE them!!

 

[Miss Lee]

I'll be keeping an eye on this thread! I just registered for my first 5K and I'm brand new to running. I would love any and all training tips from the educated crowd!! I need all the help I can get!

 

[kgalas]

I'm restarting the C25K plan tonight as a matter of fact! Right now I'm doing a one body part/day rotation so I will run/walk on T/Th/Sa and do another short cardio on M/W/F-either treadmill speed/incline walks or kickbox. The last time I used it, I was on a three day split and just ran every other day. Go with what feels right-maybe move your walk on Tuesday to Saturday or Sunday as an active rest day and/or skip the extra cardio workout if you're too tired. Just one suggestion-I'm sure you'll get lots more!

Michele, way to go on the 5k! Can't wait to hear all about it!

 

[syzygy314]

You might want to skip the cardio on your leg/lower body days and maybe add a cardio on Sat or Sun, but make it a lower impact/intensity workout. I usually alternate days cardio with weights when I'm doing weights. Right now, I'm doing an all cardio month trying to ditch this last 5 lbs.

Another suggestion would be to split your rest days, so you get a break every three days.

Tricia

 

[lifeverlasting78]

*bumping to see if anyone else has some input*

Thanks for the responses!

syzygy314 - I used to do cardio & weights on separate days, I'll have to consider that again. I also used to split my rest days having one on Thursday and the other on Sunday. I changed it recently because my hubby and I are doing a lot of home improvements and I didn't want to worry about getting my workouts in on the weekends when we're home together. But it's also something I may have to consider doing again, thanks!

Miss Lee & Kgalas, good luck with your C25K journey too! It's fun!

 

[kathryn]

The podrunner site has a free downloadable interval program for going from 1st day to 5K: http://djsteveboy.com/1day25k.html as well as some steady-state mixes: http://djsteveboy.com/podrunner.html

 

[syzygy314]

The podrunner site has a free downloadable interval program for going from 1st day to 5K: http://djsteveboy.com/1day25k.html as well as some steady-state mixes: http://djsteveboy.com/podrunner.html

Ooh, thanks Kathryn! I'll have to look into that! At this point, I need to start thinking about music just for pacing! I'm almost there! 5K, here I come!

Tricia

 

[syzygy314]

The podrunner site has a free downloadable interval program for going from 1st day to 5K: http://djsteveboy.com/1day25k.html as well as some steady-state mixes: http://djsteveboy.com/podrunner.html

Already downloaded 2 mixes to try!

Thanks again for the link!

Tricia

New Running Addict - "Hi, my name is Tricia, and I'm addicted to running!" LOL!

 

[kathryn]

By the way, there are also 8K and 10K interval programs available at www.djsteveboy.com or www.podrunner.com (two sites run by the same guy Steve Boyett). Along with different target distances, the bpm is different as well. I've been mixing and matching walks using the later weeks from the 8K and 10k programs, depending on what I feel like doing that day.

I don't know how these work for running, but I find them just right for working on my walking speed over distance.

 

[lifeverlasting78]

Thanks Kathryn, I will check this out!! You are always so helpful!

I was wondering, do you do extra cardio in addition to your walks?

 

[kathryn]

I was wondering, do you do extra cardio in addition to your walks?

Actually, last summer and this summer (my walking season), I haven't been, except on rare occasions. I have been thinking about doing some kickboxing ('cuz I love it, and 'cuz it has more of an upper-body component to it).

 

[lifeverlasting78]

Thanks, Kathryn! I may eliminate Bootcamp & Turbo Jam for now and just stick to the C25K program with my long walks on "rest" days. I'll keep the weight work though. I was just concerned about over-doing it since I've never run before. Thanks again!